Potassium is important for the regular activity and maintenance of all cells in the body. It helps to control nerve impulses, muscle activity, acid-base balance, heartbeat and enzyme activation. Most foods contain some potassium, so true deficiencies are rare. However, most Americans still get less than the recommended 4,700 mg per day needed to keep blood pressure levels under control, reduce the risk of kidney stones and ensure optimal functioning of the many bodily systems that rely on potassium.
Fruits
Consuming a lot of fruits and vegetables is an excellent way to ensure adequate intake of potassium. Bananas are a well-known source of potassium, with 422 mg per medium banana, but some other fruits have even more of this vital mineral. A papaya contains 781 mg of potassium, for example. Other good fruit sources include cantaloupe, raisins, mango, oranges and pears. Don't forget about juices, either. A cup of prune juice contains about 707 mg of potassium and a cup of orange juice has 472 mg.
Vegetables
Vegetables are another great source of potassium. One cup of chopped tomato has 400 mg of potassium and a medium baked potato, including the skin, has about 926 mg. Other vegetables with over 400 mg of potassium per 1/2 cup serving include lima beans, acorn squash and spinach. Eating asparagus, Brussels sprouts, carrots, green beans, summer squash and cauliflower will also provide at least 150 mg of potassium per serving.
Dairy
Dairy products, including milk, cheese and yogurt, can also be significant sources of dietary potassium. There are 398 mg of potassium in a 6-oz serving of yogurt. Milk has 377 mg of potassium per cup and cottage cheese contains 217 mg per cup. Other dairy products that can raise your potassium intake for the day include ice cream, ricotta cheese and American cheese. Hard cheeses, such as cheddar, contain much less, around 28 mg per oz.. But even these smaller amounts can contribute to your overall intake.
Meat and Protein
Salmon and turkey are two excellent protein-based sources of potassium, with 319 and 259 mg per 3-oz. serving, respectively. Three oz. of cooked lean beef has about 224 mg of potassium. For vegetarian meals, beans and legumes, add loads of potassium. For example, a half-cup of lentils can supply 365 mg of potassium. Dried peas contain 355 mg per half-cup serving. Nuts and seeds also contain high levels of both potassium and protein. Almonds, for example, provide 200 mg of potassium per ounce.
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